Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) “Ham Sandwich” 50 Wall Balls, 20/14 25 Deads, 245/165 50 Wall Balls, 20/14 After 60 seconds EMOM perform 5 burpees Fitness Front Squat (3×3 across) Sport Squat Snatch (5×2)Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (14 Rounds for reps) 14 Minute EMOM OM: 20 Wall Balls EM: 40 Double Under’s Metcon (14 Rounds for reps) 14 Minute EMOM: OM: 3-5 Push Presses EM: 15 Kb Swings, 70/53Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Teams of 3 complete: 100 Calorie Row – each must do at least 15 cals 100 Box Jump Overs, 24/20 100 Thrusters, 95/65 100 TTB 100 Thrusters 100 BJO 100 Cal Row- each must do at least 15 calsRead More

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Bench Press (8×3) 8 Sets of 3 reps @ 50% of 1RM + 30# Chains: 3 Sets Wide Grip 2 Sets Medium Grip 3 Sets Close Grip Assistance Tate Presses (3×10) 3 Sets of 10 Incline Tate presses Bent Over Row (4×12) Metcon (AMRAP – Reps)...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 3 Rounds for Time: 800m Run 21 Power Cleans, 155/105 Sport Metcon (7 Rounds for reps) C2B Progression: 7 Sets of 10, 1 minute rest between setsRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 1k Row, followed by: 21-15-9: KBS, 70/53 Burpees Fitness Metcon (10 Rounds for reps) 10 Minute EMOM Odd: Power Clean + Hang Power Clean + 3 Front Squats – you choose the weight Even: 3-6 Pull ups Sport Metcon (10 Rounds for...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Teams of Two for Time: 100 Air Squats (One partner must be in the bottom of their air squat while the other partner does their air squats) 100 Hang Power Cleans, 135/95 100 Push ups (One partner must be in the plank...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 3 Rounds for Time: 10 Front Squats, 185/135 20 C2B Pull ups 50 Double unders Fitness Metcon (No Measure) Skill Work: Spend 10 Minutes working on Double Unders Sport Metcon (7 Rounds for reps) 2. C2B Accessory Work 7 sets of the...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) For Time: 800m Run 20 Power Snatches, 115/80 800m Run Fitness Push Press (5×3, climbing) Sport Metcon (8 Rounds for reps) 8 Minute EMOM Snatch Min 1: 50# under 1RM Min 2: 40# under 1RM Min 3: 30# under 1RM Min 4:...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Hang Power Clean (5 RM) WOD Metcon (Time) 5 Rounds For Time: 5 Front Squats, 165/115 10 Burpee over Bar 20 Calorie RowRead More